night agr

night AGR with bandy, cech, williams, serg. magee, serg. clark, and 1sg.

bandy called cadences. (LOVE running with cadences, it makes running so much easier!)
we ran almost 3 miles in 26 minutes.

mptpt - swimming

MPTPT - swimming at newman gym.
1 lap freestyle
1/2 lap kickboard
1 lap breathstroke
1/2 lap kickboard
1 lap freestyle
1/2 lap kickboard
1 lap breathstroke
1/2 lap kickboard
1/2 lap upper only breathstroke
1 lap breathstroke
1/2 lap upper only breathstroke
1 lap breathstroke

9 laps - 450m. (i *think* it was a 25m pool, but i'm not sure)

mptpt - swimming

MPTPT - swimming at newman gym.
1 lap freestyle
1/2 lap kickboard
1 lap breathstroke
1/2 lap kickboard
1 lap freestyle
1/2 lap kickboard
1 lap breathstroke
1/2 lap kickboard
1 lap freestyle
1/2 lap kickboard
1 lap breathstroke
1/2 lap kickboard
1 lap freestyle
1/2 lap kickboard
1 lap breathstroke
1/2 lap kickboard
1/2 lap upper only breathstroke
1 lap breathstroke
1/2 lap upper only breathstroke
1 lap breathstroke

1 lap breathstroke - sprint!

16 laps - 800m (i *think* it was a 25m pool)

volleyball

morale day was fun. we walked up and down the beach, and played a really good game of volleyball. *almost* counts as a workout.

pyramids

5, 6, 7, 8, 9, 10

i don't remember how it worked... but i remember it kicked my butt pretty well. something like, start with 5 reps, do 5 tricep pushups, 5 regular situps, 5 narrow pushups, 5 crunches, 5 wide pushups... then do it again with 6 reps for each.... etc.

we only got to 9 before we had to break for hygeine and chow.

AGR

agility group run: a-train (people with a 2-mile run-time under 14:30)

warmup: 2 minutes jog-in-place, neck rotation, shoulder rotation, hip rotation, knee rotation. abs stretch, upper back stretch, seated hamstring stretch, groin stretch.

running from 6:15 to 6:30am, stop for reveille & by dog-faced soldier, followed by another solid 20 minutes of running.

cool-down/stretching

deck of cards workout

this was our first annual training workout.

"deck of cards" workout:

hearts - situps
diamonds - crunches
clubs - close hand pushups
spades - normal pushups

start with a deck of cards. for each card you draw, you do that many reps of the corresponding exercise. face cards are worth:

A - 14
K - 13
Q - 12
J - 11

we went through the entire deck!

also, as a footnote, we were led by sgt garrido, and we did the old style warmup: 2 minutes jog-in-place, neck rotation, shoulder rotation, hip rotation, knee rotation. abs stretch, upper back stretch, seated hamstring stretch, groin stretch.

pullups 3.2

fiftypullups.com
varsity level
week 3 day 2


(5) Pull-Ups (:90)
(6) Chin Ups (:90)
(5) Neutral (:90)
(4) Chin Ups (:90)
(2) Wide